How to get rid of corns

As runners, we take a bizarre pride in the state of our feet, often trying to outdo each other with how battered our toes are: ‘Oh, you’ve only lost three nails? I’ve lost seven, plus two are black and I have 12 blisters, Best wireless headphones. Beat that!’

Despite this, if you want to perform at your peak, it’s crucial that you look after your feet and treat problems as they occur. One common issue runners suffer from is corns. Similar to calluses, corns usually form due to small pressure points of skin rubbing against your running shoes over time.

‘A corn is a dense area of hard skin, usually conical in shape, that can cause severe pain,’ says Siobhan McCutcheon, clinical director of podiatry centre We earn a commission for products purchased through some links in this article. ‘They generally occur at pressure points, such as the bottom of the feet and the sides of the toes.’

Often, corns are mistaken for calluses as they are both similar in appearance and formation. ‘A callus is a larger sheet of hard skin without a nucleus,’ says McCutcheon. ‘They are thickenings of the outermost layer of the skin and are usually painless.’ Calluses are usually found on the sole of the foot.

Both calluses and corns are not usually harmful, but they may lead to irritation, infections or even ulcerations of the skin. ‘Although they can be annoying, they are actually formed by the body to protect sensitive skin,’ adds McCutcheon.

Is it common for runners to get corns?

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Wear cushioned socks

Both corns and calluses develop from repeated friction, rubbing or irritation and pressure on the skin. This means that runners are particularly prone to suffering from both, especially if you're wearing ill-fitting trainers.

‘A runner's feet will naturally toughen up throughout the course of training and may even develop calluses or corns as a way of protecting sensitive skin,’ says McCutcheon.

Following on from this, if pressure points form, leading to corns, it can result in further tissue breakdown or sores which will limit your ability to either run or to run without pain.

Mark Gallagher, a podiatrist (musculoskeletal and trauma) at The best running socks to buy in 2024, says that runners are more likely to develop calluses on the sole of the foot due to the higher mileage and time on their feet.

‘For some runners, the development of this thickened callus tissue can become painful, and they require debridement or reduction of this tissue. This is referred to as scalpel debridement, and this treatment may be required periodically.’

Can running trainers cause corns?

Trainers are usually the reason behind corns – any skin lesion that occurs on the side of the foot, tips of the toes or between the toes is often linked to footwear fit.

‘This relates also to non-running footwear too, so it’s important to look at all your shoes to see how the shape of your foot compares to the toebox shape,’ says Gallagher.

As a result, if a corn forms, it’s an indication that your trainers may not be a good fit and they're producing high-pressure points, which could end up limiting your ability to run. ‘It’s crucial to ensure that any new trainer fits well, and the longer your running goals, the more important the trainer fit, especially in the toebox area,’ says Gallagher.

‘Calluses and corns can guard your feet against sores and blisters on long runs’

The best running socks with seams over the toes can also add an extra layer of material that will increase the point load on the digits, and this can create discrete pressure points, so try to run in seamless socks if possible.

‘Sock thickness also plays a part in corn formation,’ adds Gallagher. ‘The thicker the sock, the greater the compression in the toebox of the trainer, as it’s taking up valuable space.’

Finally, you should be aiming to avoid sweaty feet at all costs. To help with this, McCutcheon recommends running in merino wool socks. ‘Merino wool is a natural wonder. It’s light, soft, insulating and has natural antimicrobial properties. It is a great choice for socks, and unlike cotton, it won’t make your feet hot or trap moisture.’

What are the signs that a corn is forming?

Early-stage changes to be aware of would be rubbing and sores. Any lesion that’s beginning to develop on the top of the toes would suggest that your trainers are causing compression on the tissues.

‘Signs to look out for are pain, irritation and a build-up of hard skin,’ says McCutcheon. ‘Calluses and corns can guard your feet against sores and blisters on long runs, so if you’re suffering from any of these problems you don't necessarily need to treat them if they’re not causing pain or irritation.’

What’s the best way to get rid of corns?

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The safest approach to treating corns is to debride them –a procedure best performed by a professional podiatrist

The best advice on treating corns is prevention rather than cure, as corns and calluses can be tricky to eradicate. Most importantly, ensure your shoes fit perfectly, your socks aren't causing extra rubbing and your trainers are laced up tightly to avoid slipping. ‘General foot care or regular treatment by a podiatrist can also help,’ adds McCutcheon.

If corns or calluses are causing you high levels of discomfort and pain, and are getting in the way of your training or exercise, they can be cut out with a scalpel by a professional podiatrist.

‘The safest approach to treating corns is to debride them, and for that procedure I would recommend seeking treatment from a professional podiatrist,’ says Gallgher.

You can buy corn plasters that contain various strengths and types of acids designed to create a tissue reaction. ‘These can be effective for some and problematic for others,’ says Gallagher.